Today’s workout: Curtsey leg lift targets lower body

Are you looking to get a total lower body workout in record time? I mean all of it, everything below the waist.

The quads, hamstrings, glutes, inner and outer thighs, and even the calves. Yep, that should do it.

In most cases, to fit in individual exercises that would target that many areas, you would have to dedicate almost an hour to your routine. But every so often, you come across one of those fantastic combination moves that covers the whole list.

Luckily, that is what we have today! Our move is a curtsey lunge with leg lift. You will need a flat surface, and a set of hand weights and a broomstick or ledge for balance. This move requires balance and core strength, so if you are a beginner, start by holding a ledge or broomstick. Otherwise grab your hand weights and get started.

Begin by holding your weights in each hand and tuck them into your chest. Stand up tall, and engage your core, plant both feet firmly on the ground, shoulder width apart. Now, take your left leg and cross it behind your right leg, bending in both knees and applying slightly more weight on your rear leg. When you are in the deepest squat of this lunge, it will look like a curtsey. Keeping your body upright, and your core strong, proceed to push back off the ground with your rear leg, lifting it up and out to your side.

Continue this curtsey and leg lift motion, by fluidly stepping back and down into your lunge and smoothly lifting and swinging your leg to your outside.

Once you reach your desired amount on one side, return to your starting position by squaring your hips and holding your chest tall. Then quickly repeat the same motions on your right side.

Give yourself eight to 10 curtsey lunges with leg lifts on each leg, for three to five sets. If at any time you find your balance is compromised, drop your weight or grab something to help your balance.

If you are able to elevate your leg enough on the lift, you will notice this is a great abdominal workout as well.

This combination move is great when you are in a pinch for time, and wonderful to add into any lower body workout as well!

— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at faluvzpa@msn.